The late nights over the festive season surely knocked your sleeping pattern off course. It’s now January which means the stress of new year plans at work and the longest countdown to payday are keeping you awake at night. A good night’s sleep is incredibly important for your health, because it:
Improves productivity and concentration
Is an immunity booster
Maximises athletic performance
Improves emotions and moods
If you’re looking for ways to improve your sleep, here are our top tips:
Have a regular wake time every day. Start your day in bright and natural, between 6am and 7.30am, to regulate your body clock.
Go to bed at the same time every night, for adults this is usually between 10pm and 11pm. Make sure to end your night with dimmed lighting to help increase your melatonin.
Commit to your sleep need. Adults need 7-9 hours so make a commitment to clock in these hours.
Have a balanced diet. Avoid large meals close to sleep time and where possible, high sugar processed food.
Reduce your caffeine intake. Many adults rely on their morning coffee to wake them up and give them their energy for the day. Caffeine stays in the system for up to 8 hours so consider having your last caffeine fix by 2pm and limit your intake to 400 milligrams per day.
Put your phone, laptop, tablet, and other electronic devices away an hour (or more) before sleep time. If possible, keep them out of the bedroom. The LED light can stimulate the waking part of your brain, making it hard to go to sleep and so, decreasing the quality of the sleep you do get.
Change into your nightwear early. This helps to signal the end of the day.
Exercise for at least 30 minutes to an hour every day. This could be a brisk walk at lunchtime or a run in the park in the evening